A "Sustainable" Thanksgiving

So I've been reading a bit lately about pasture-raised turkeys and am considering one this year for Thanksgiving. I've recently befriended a local farmer and am in the midst of trying some of her products. I've also been following the literary work of a few nutritionists in Baltimore, and found a piece I wanted to share on the definition of "Sustainable" and how to follow this path for Thanksgiving. Check it out here:

Nutritionist Mindy Athas (pictured) weighs in on the benefits of eating green.

"Sustainable is about eating in season with foods grown naturally and raised humanely, ideally within a 100-mile radius of your home. Health benefits come with choosing locally-grown, in-season foods. Without the need for long transportation, fruits and veggies can be eaten just-picked, at the peak of ripeness, ensuring freshness and maximum nutritional value. Organic, pesticide-free produce may also be higher in antioxidants. Antioxidants scavenge free radicals and protect the body's cells from oxidative stress, assisting in disease prevention. Buying from a local farm also fosters a relationship between consumers and their food. See www.sustainabletable.org."

The Problems with Conventional Medicine

Dr. Andrew Weil, whose work I often follow, explains the problems with conventional medicine in America in the above video.

Article Published in Today's Newspaper!

I co-authored an article that appears in today's edition of The Watertown Tab. The full article reads as follows:

Make a fun and friendly 5K part of your Thanksgiving tradition

Watertown, MA - Watertown TAB & Press

WATERTOWN — Before guests, before football, and before the feast, run or trot your way to making a difference. Choosing a local Turkey Trot run is a great way to spend time with friends and family and kick-start a healthier and happier you. Follow this 5-week plan to get you to the finish line. What better way to start off your day that will later be filled with cranberry sauce, turkey, and pumpkin pie! You will have earned it.

The training plan WEEK 1 Monday: Run; Walk 2 min. Run 3 min. Follow this sequence for 20 min. Tuesday: Run 15 min. on a flat to gently rolling course. Wednesday: Rest Thursday: Run 10 min. warm up.4 x 30 sec. strides. Rest 60 sec. Count the number of steps taken by 1 foot. 5 min. cool down. Friday: Cross train Saturday: Run 20 min. Sunday: Rest

WEEK 2

Monday: Run; walk 1 min. Run 5 min. Follow this sequence for 25 min.

Tuesday: Run15 min. on a flat to gently rolling course.

Wednesday: Rest

Thursday: Run 10 min. warm up.6 x 20 sec. strides. Rest 90 sec. Focus on technique – cadence, paw back, foot lift, etc.5 min. cool down.

Friday: Cross train Saturday: Run 20 min. Sunday: Rest

WEEK 3

Monday: Run; Walk 3 min. Run 10 min. Follow this sequence for 30 min.

Tuesday: Run 15 min. on a rolling course.

Wednesday: Rest

Thursday: Run 15 min. warm up.6 x 20 sec. on a moderate grade hill. Walk back to start. Use your arms to drive your legs powerfully.5 min. cool down.

Friday: Cross train Saturday: Run 25 min. Sunday: Rest

WEEK 4

Recommend

http://www.wickedlocal.com/watertown/news/x2115300783/Make-a-fun-and-friendly-5K-part-of-your-Thanksgiving-tradition Page 1 of 3

Make a fun and friendly 5K part of your Thanksgiving tradition - Watertown, MA - Watertown TAB & Press 10/28/10 11:48 PM

Monday: Run 2 x 15 min. at an easy pace with high turnover. Don’t over stride. Walk 3 min. between sets. Tuesday: Run 15 min. on a rolling course. Wednesday: Rest Thursday: Run 20 min. EZ3 x 60-yard strides after your run. Full recovery after each.

Saturday: Run30 min. Sunday: Rest

WEEK 5

Monday: Run 15 min. Start EZ & gradually increase the pace throughout the run finishing hard like you’re racing somebody to the finish line

Tuesday: Rest Wednesday: Run; Personal race day routine. 10-15 min. run with strides. 5K Thursday: RACE

Optimum nutrition

Ask any successful athlete for tips on enhancing performance and he/she will undoubtedly mention healthy eating and adequate hydration. All exercise enthusiasts recognize that a healthy intake of good calories is analogous to fuel for a car. Without the right type- and amount- of food and beverages, your body will not respond to the demands of your athletic endeavor. While running a 5K road race is not considered a very lengthy event as far as miles go, preparing your body for the event will ensure that your energy demands are met both during the preparatory phase (the weeks leading up to the 5K) and most importantly, the day of the race.

Since the majority of races are typically held during morning hours, the nutritional focus of this article will lean towards breakfast- related macronutrient options. Ironically, breakfast is arguably the most important meal of the day (outside of a post-workout meal/snack) due to the glycogen stores in your liver being significantly depleted. Breakfast enhances both your mental and physical energy, regulates your metabolism, and helps you to maintain a proper body weight.

So what exactly should one eat for breakfast as they train for their annual Turkey Trot? A healthy breakfast is one that provides sufficient calories in the form of complex carbohydrates, lean protein, and good fats. A sound balance of the aforementioned macronutrients will yield the energy you seek that will allow you to sustain energy during your preparatory runs. In addition, adequate hydration in the form of water (sugary sports drinks are unnecessary for this type of event due to the short duration of the race) is crucial to transport nutrients throughout your body and regulate body temperature. Now let’s a take a look at three sample breakfast options that we advise for our training clients:

· Greek Yogurt topped with raspberries, blueberries, and granola – Now accessible in most major supermarkets, Greek Yogurt is a protein powerhouse. Choosing the “plain” variety and mixing in your own fresh berries (organic, if possible) will ensure a proper blend of protein, carbohydrates, and fat.

· Veggie Omelet – Eggs have been referred to by nutritionist Jonny Bowden as “nature’s most perfect food.” They truly are one of the best- and least expensive- sources of protein on the planet! I suggest an omelet as a way to sneak in some veggies (mushrooms, red peppers, broccoli, onions, spinach and kale) as most of us don’t ingest nearly as many servings as we should.

· Oatmeal – Considered by some dieticians as a “Super Food,” oatmeal (the right kinds) is a fantastic source of fiber. Look at the label and select those brands highest in “soluble” fiber. This is the type of fiber known for lowering your LDL (“lousy”) cholesterol. For a delicious and nutritious fat source, top your oatmeal with walnuts. They’re wonderful for lowering triglycerides (fats in the blood) and boosting your mood.

Other 5K Nutrition Notes

Digestion- During the weeks as you prepare for your 5K event, try and understand your body’s “digestive patterns.” Specifically, see what timeframe your body needs to allow your food to digest properly to avoid cramping, dehydration, and other potential gastrointestinal issues. Typically 60-120 minutes is an appropriate timeframe to allow after breakfast before you begin your training runs.

· Stick to the Program – Stay with what works nutritionally. Don’t attempt some new concoction the morning of the race and then find out it exceeded what your digestive system could tolerate. Leave that black bean burrito for another day!

· Hydration – As mentioned earlier, commercial sports drinks typically aren’t necessary for events like a 5K. Reserve those beverages for more vigorous events lasting over an hour in duration. Sufficient water throughout your training will surely do the trick.

All in all, following a training program like the one we’ve suggested and implementing a nutrition plan like the one we’ve outlined will ensure your body is more than ready to hit the pavement running. Make this year’s race your fastest time yet and please make sure to email us to let us know how your training is going and how you did in your race. Most importantly, have fun, stay healthy, and do your best to enjoy every training session!

Paul J. Connolly is the founder/owner of PC Conditioning, LLC, a Watertown-based personal training and nutrition consulting

Friday: Cross train

Paul J. Connolly is the founder/owner of PC Conditioning, LLC, a Watertown-based personal training and nutrition consulting service. A lifelong Watertown resident, he is a Certified Personal Trainer through the National Strength and Conditioning Association. His updated blog is located at the following: http://pcconditioning.blogspot.com. Paul can be reached atpaulconnolly123@gmail.com.

Vic Brown is an Assistant Coach for Boston Performance Coaching, a triathlon and endurance athlete coaching service located in Kenmore Square. He is a Certified Strength and Conditioning Specialist by the National Strength and ConditioningAssociation and holds his Level 1 certification from USA Triathlon. Vic can be reached at vic@bostonperformancecoaching.com.

ABC News Video on the effect of Unhealthy Meals

Oldest Man in the World Commentary

I thought this was a nice video to share with my readers today. Note how Mr. Breuning mentions the importance of nutrition and exercise!

Taunton, MA Recap

I had the opportunity to head down to Taunton, MA last week to conduct an exercise workshop. I lectured about exercise barriers and ways to overcome them. I also went through a hands-on demonstration of resistance bands and flexibility exercises. The group did a great job and I hope to check in with them in the future.

Great job Taunton!

Interesting piece of Info.

One of the most well regarded voices representing the medical community, the Journal of American Medical Association (JAMA), included a recent article by Barbara Starfield, M.D., stating that physician error, medication error, and adverse events from drugs or surgery kill 225,400 people per year. That makes our health care system the third leading cause of death in the United States, behind only cancer and heart disease.

Real Food Should Decompose

I had a friend send me a fantastic article on how Happy Meals do not decompose, even after a considerable amount of time passes. Check out the full article here: http://www.dailymail.co.uk/news/article-1319562/McDonalds-Happy-Meal-bought-Sally-Davies-shows-sign-mould-6-months.html

What Kind of Person Are you?

I was reading an article tonight written by one of my mentors, Alwyn Cosgrove (http://alwyncosgrove.com/2010/10/a-tale-of-two-people/). He discussed the power teachers can have on students, both positively and negatively. Having family members who are teachers and training so many of them over the years, I found it really hit home. Check it out here...

When I was in high school in Livingston I was in an advanced mathematics class. I have no idea how I got there as I was clearly the dumbest kid in the class.

Sat next to me in the class was a guy (Keith Wilson) who spent his spare time (at 14 years old) working for a company converting the program code for an arcade computer game to a home version. He used to hand in his homework on a floppy disk…

Me? I was drawing sharks on the back of my notebook…

So while studying quadratic equations, (something that has been oh-so-useful in my life…) it was clear that I didn’t understand it. I asked the teacher to go over it again. He sighed an exasperated sigh – but he went over it again.

I still didn’t get it.

So I asked again. The teacher sighed loudly and said “Okay – the rest of you take a five minute break while I go over this again for Alwyn’s benefit …..” and then mumbled “for whatever goodthat will do”

Obviously I felt pretty small at that point. And of course the whole class heard him and laughed.
And I still didn’t get it.
And I never asked a question to this teacher again.
And I failed the exam for the class.

This teacher was a man who had a chance to make a kid feel better and help him, or put him down and make him feel worthless. He chose the latter. Why? Just because he could. That’s the kind of person he was.

Another person in my life was my Taekwon-do instructor – Derek Campbell. My Dad was made unemployed and we could no longer afford lessons. I went to my instructor and told him that we just couldn’t afford lessons anymore and I’d be back when my Dad got a job.

He told me to show up early for the next class and become his assistant – teaching beginners. He would pay me with free lessons.

I went on to become a fourth degree black belt, and seven time UK national champion as a result.

This teacher was also a man who had a chance to make a kid feel better and help him, or put him down and make him feel worthless. He chose the former. Why? Just because he could. That’s the kind of person he was.

One person changed a kids life and made it worse. One person changed a kid’s life and made it better. I remember both of them.

We have all had, and remember these people in our lives – the only question to ask is …

What kind of person are you?

How Has Weight Training Saved Your Life?

I was reading a fantastic article today that featured many big names in the Strength & Conditioning World. These are people I look up to and it was interesting hearing them speak about how weight training saved their lives, all in varying ways. Personally, strength training has increased my confidence both in sports and life. I started when I was 16 and I will never forget how much I've enjoyed it since that summer I started.

A few quotes from the article stood out, and I wanted to take a minute to share some powerful words with you. Enjoy...

"The most successful people work hardest in the gym."

"The weight room is a place where the trials never end. It is the place where we test ourselves continuously — we struggle to reach one goal, and, as soon as we reach it, there is another and more difficult one to meet."

"Training hard makes you physically tougher, but the fact that it makes you mentally tougher is what's most important. Dragging yourself through a demanding workout makes you embrace the idea of facing a challenging task in business. There's definitely a direct correlation between pushing yourself in the weight room and pushing yourself in life."

Feedback on the New Website

I just wanted to say how great it has been receiving all the positive feedback from the new web site (http://pcconditioning.com). People are continuing to use adjectives like "fresh, crisp, clean, informative," etc... That is exactly what I was after. I want people to receive high quality, right to the point information. I don't know if I have a "favorite section" yet, but I will say the Shining Stars page came out pretty damn good. So nice to see my clients on there. Many of their family and friends have written to them and are blown away with the results they've obtained from training with me. That's the kind of stuff that truly makes me love what I do.

Obesity Hurts Your Wallet Too!

It's obvious that obesity hurts our health, but a "quantitative wake-up call" has finally alarmed many of us. Researchers at George Washington University have recently concluded that obesity costs more for women than men. Specifically, the annual cost of being obese is $4,879 for a woman and $2,646 for a man.

For the full report, check out the following link: http://www.boston.com/business/healthcare/articles/2010/09/21/obesity_hurts_wallet_as_well_as_health/

Hip Strengthening to Alleviate Hip Pain

Indiana University-Purdue University Indianapolis (IUPUI) researchers have shown that a general hip strengthening program can reduce/eliminate patellofemoral (knee) pain in female runners. They hypothesized that strengthening a runner's hips would "remedy the mechanical flaws" that lead to knee pain. The exercises included single-leg squats and general resistance band work. The results were presented at the American College of Sports Medicine (ACSM) conference in June. This is GREAT news for female runners who experience knee pain.

What He Said...

I received an email last week that outlined a lot of the beliefs/viewpoints of one of my mentors, Coach Mike Boyle. Several of the bullet points mirror much of what I believe in. A lot of what I believe is what Coach Boyle said, hence the "What He Said" title of this post. They include the following:

• Right now we've got training experts who don't train anyone and
  strength coaches who've never competed in anything. Would you
  take business advice from someone who doesn't have a business
  or isn't making any money?
• I think personal training is much more difficult than working with
  athletes. We've got 2 hours per week to counteract the other 166
  hours of the week. It's not a good ratio to try and make changes.
• The trap-bar deadlift is probably the best lower-body exercise.
  I think it's clearly the best bilateral exercise, since you're engaging
  your erectors and your traps much more than in a squat.
• And another thing: stretching doesn't have to take that long. You
  don't need to go to a yoga class. Just stretch your major muscle
  groups like your hamstrings, groin, hip flexors, lasts, and pecs.
  Shouldn't take more than ten minutes. When you realize later
  on that all the injuries you're going to get are because certain
  muscles get too tight or get knocked out of alignment, you'll thank
  me.

Excellent Fat Burning Exercise

Nia Shanks recently posted the above video on her blog of an exercise I have a love/hate relationship with, Burpees w/Jump Pull-Ups. I say that because I hate doing them- as do my clients- but love the results they provide. Notice she does six and is in killer shape. Starting with a couple, resting briefly, and repeating several times is the way to go when just starting out. Remember: technique is EVERYTHING, so be careful not to hyperextend the lumber spine when driving the legs straight at the bottom of the movement. Also, keep the hips low and use power from your hips to drive yourself into the ascending jump. Good luck!

Why You're Not Losing Weight

We’re in month number nine of 2010, yet some of us have yet to lose the weight we initially set out to. Why hasn’t the scale moved the way we’d like it to? Here are some potential reasons why:

· You’re UNDER-estimating your caloric intake- I’m not saying it’s time to start calorie counting, but I do think constructing a nutrition journal should be in your future. Seeing your potential oversights in writing may open your eyes more than you think. Aim for a high intake of vegetables, lean protein, and good fats.

OVER-estimating your caloric expenditure- Once again, I don’t know that counting the exact number of calories is necessary, but I do think it’s crucial for SO many people to increase their exercise intensity. It’s admittedly disheartening to look around the gym (both in the cardio rooms and on the main weight room floor) and seeing so many people not pushing themselves. Your training sessions should contain moments of “temporary discomfort.” If they don’t, you simply aren’t working hard enough. Put down the novel and push it!

· - ENDOCRINOLOGY- If you truly are working your butt off and eating perfectly yet aren’t seeing any positive changes, it may be in your best interest to give your doctor a call. Your hormone levels may need to be examined. While this is typically the last resort, it sometimes is necessary.

Beating Negativity

I was reading some information recently from Jon Gordon and the following piece of advice suck out to me as it's something I try to do every day:

Focus on the important stuff. Tune out the negative voices and start making positive choices. What are you doing on a daily basis to grow yourself, your team, and your business? Don’t focus on the negative things other people and the media are saying. Instead, focus on marketing your business, taking care of clients, and building loyal relationships. Every morning ask yourself this question: "What are the three most important things I need to do today that will help me create the success I desire?" Then take action on those items.

Great stuff from Bill Russell and KG

Barefoot Running

The shift toward barefoot running continues with a nice article written by Kevin Paul Dupont. Check it out here:

http://www.boston.com/sports/other_sports/running/articles/2010/08/22/uncovering_a_trend_here/

Things That Bother Me: "Inadequate Power Output During Medicine Ball Exercises"

There are several exercises and movements I think are extremely underrated (i.e. push-ups, Hex Bar Deadlifts, and Anti-Rotational Cable Presses to name three), but if I had to pick a fourth it'd be Medicine Ball exercises. More specifically, one thing that really bothers me is watching people perform Med Ball exercises without full power output. In other words, they "half-ass" it. Med Balls are meant to be slammed, tossed, thrown, etc... AS HARD AS POSSIBLE unless otherwise indicated. Take a look below at the videos below for more information:

CORRECT:

INCORRECT (you can CLEARLY see both participants could be slamming the ball harder):

Just make sure you use an adequate (concrete/brick) wall so THIS doesn't happen:

Also, make sure you give yourself enough room so THIS doesn't happen:

Trap Bar Deadlift

The Trap/Hex Bar Deadlift continues to be my favorite lower body bi-lateral exercise. Check out the video above.

5 More Reasons to Add Exercise to Your Daily Routine

1. Increased energy
2. Improved sleep
3. Improved balance
4. Improved self-esteem
5. Improved strength

Why You're Not Losing Weight

We’re in month number eight of 2010, yet some of us have yet to lose the weight we initially set out to. Why hasn’t the scale moved the way we’d like it to? Here are some of my potential presumptions:

• · You’re UNDER-estimating your caloric intake- I’m not saying it’s time to start calorie counting, but I do think constructing a nutrition journal should be in your future. Seeing your potential oversights in writing may open your eyes more than you think. Aim for a high intake of vegetables, lean protein, and good fats.
• · You’re OVER-estimating your caloric expenditure- Once again, I don’t know that counting the exact number of calories is necessary, but I do think it’s crucial for SO many people to increase their exercise intensity. It’s admittedly disheartening to look around the gym (both in the cardio rooms and on the main weight room floor) and seeing so many people not pushing themselves. Your training sessions should contain moments of “temporary discomfort.” If they don’t, you simply aren’t working hard enough. Put down the novel and push it!
• · Endocrinology- If you truly are working your butt off and eating perfectly yet aren’t seeing any positive changes, it may be in your best interest to give your doctor a call. Your hormone levels may need to be examined. While this is typically the last resort, it sometimes is necessary.

Nike's New Marketing Campaign

With Kim Kardashian, Beyonce, Serena Williams, etc... receiving so much media attention over their "assets" in the last few years, Nike is attempting to cash in with their latest marketing advertisements. While I am not crazy about some of the "toning shoes" put out my some of these big companies (i.e. New Balance, Sketchers, etc...), I do appreciate Nike's stance as far as getting people to understand we should possess developed glutes. Keep up the deadlifts, lunges, and squats ladies!

Vitamin D remains the most-talked about supplement lately. The New York Times recently ran a piece on this increasingly fascinating vitamin. My favorite line from the article is the following:

"Every tissue in the body, including the brain, heart, muscles and immune system, has receptors for vitamin D, meaning that this nutrient is needed at proper levels for these tissues to function well."

Check out the complete article by clicking the following link: http://www.nytimes.com/2010/07/27/health/27brod.html?_r=1&ref=nutrition

Female Strength Training for a Sharper Mind

It's one thing to improve bone mineral density and strength from weight training, but how about improving cognitive function? Older women who did an hour or two of strength training exercises each week had improved cognitive function a year later, scoring higher on tests of the brain processes responsible for planning and executing tasks, a new study has found.

Researchers in British Columbia randomly assigned 155 women ages 65 to 75 either to strength training with dumbbells and weight machines once or twice a week, or to a comparison group doing balance and toning exercises.

A year later, the women who did strength training had improved their performance on tests of so-called executive function by 10.9 percent to 12.6 percent, while those assigned to balance and toning exercises experienced a slight deterioration — 0.5 percent. The improvements in the strength training group included an enhanced ability to make decisions, resolve conflicts and focus on subjects without being distracted by competing stimuli.

-NY Times: Feb. 17, 2010

Strength Training Principle

I received a good email from one of my mentors, Coach Mike Boyle, this morning. It was sent to all of the personal trainers and strength coaches who follow his body of work. The message focused around a major tenet of strength training: implementing progressive resistance. If it's one thing I've learned from Coach Boyle, it's that keeping it simple will ALWAYS be the best approach when it comes to improving fitness levels- in this case strength. My favorite portion of the email read as follows:

No one ever got better lifting light weights. Light weight is an oxymoron. A weight should be appropriate to the goal but, rarely, if ever, intentionally light. The load should be based on the strength level of the person. The reality is if you are lifting a weight ten times, numbers nine and ten should be difficult. If you can lift a weight 20 times but choose to do only ten, you are wasting your time. Period. The essence of effective strength training is a concept called progressive resistance exercise. This means that that even if the resistance may be light to begin with, it should not stay that way.

NBA Fit with Jerome Williams

It's nice to see past and present NBA players conducting fitness clinics for kids across the country. One of my all-time favorite players was Jerome "The Junkyard Dog" Williams. Jerome would never be out-hustled and worked his butt off every minute he played. He was not as talented as many of his teammates and opponents, but he outworked all of them. You can tell from the recent clinic he did how happy he is helping all these kids. Check out the video here: http://www.youtube.com/watch?v=AVGQ35v__3k&playnext_from=TL&videos=tQ_TMLBldPU

Hip Stretching

So many of us sit in a fixed position for extended periods of time. Whether it be commuting to work or sitting at a desk longer than we should, it's vital we engage in multi-planar hip stretches to prevent back pain and optimize hip motion. That being said, here is a great video of my colleague Anthony Renna.

Improving Vertical Jump

A major goal of basketball players is typically improving their vertical jump. While plyometrics (box jumps, tuck jumps, hurdle hops, etc...) are all valuable movements to practice, unilateral knee and hip-dominant exercises such as 1-leg squats should be practiced. Check out the following article, courtesy of Core Performance:

http://www.coreperformance.com/daily/play-better/jump-out-of-the-gym.html

Funny Stand-up by Ted Alexandro

You'll like the fitness comments a little ways into it. Enjoy everyone!

Are you HALF-WAY toward your 2010 Goal(s)???

We've officially reached the halfway point of 2010. I'm sure you set a goal or two for yourself at the beginning of the year. Are you at least 50% toward that goal? If not, it's time to look back and discover why you aren't there. Several pieces comprise a quality goal, and it's time you answer some questions:

• Was the goal realistic?
• Did you surround yourself with positive influences (i.e. friends, co-workers, family members, etc... who could help motivate you on your way)?
• Did you seek assistance from those who have achieved the goal you set for yourself
• Did you keep a journal along the way (i.e. tracking your body weight, workouts, etc...)?

There's still time to bounce back and re-establish positive behaviors to help reach your goal(s) for 2010. I assist clients every day with challenges and I'd be glad to help you. Email me (paulconnolly123@gmail.com) with your questions/concerns. Asking for help is your first step to achieving your goal!

A Few Tid-Bits of Interesting Information

After completing a recent book I read, I wanted to share a few stats I found interesting:

• An American born in the year 2000 has a 1 in 3 chance of developing diabetes in their lifetime.
• An estimated 80 PERCENT of cases of Type 2 diabetes could be prevented by a change of diet and exercise.
• In 1960 Americans spent 17.5% of their income on food and 5.2% of national income on health care. Since then, those numbers have flipped: Spending on food has fallen to 9.9%, while spending on health care has climbed to 16% of national income.
• "I have to think that by spending a little more on healthier food we could reduce the amount we have to spend on health care." -Michael Pollan
• ..."our food dollars can either go to support a food industry devoted to quantity and convenience and "value" or they can nourish a food chain organized around values- values like quality and health." -Wendell Berry quote

Water Consumption

With the "heat index" pushing 100 degrees here in Boston today, I thought I'd post a good article on water intake from The New York Times. One of my favorite points from the author was the following:

"Americans now pay a significant portion of their income on a drink they used to get free: bottled waters (nearly 30 gallons per capita a year), including gimmicky waters fortified with vitamins (and sugar) and “relaxing” herbs like chamomile and hibiscus."

Check out the complete article here: http://www.nytimes.com/2010/06/29/health/29brod.html?ref=nutrition

Biggest Loser Contestant Allegations

FINALLY, a former Biggest Loser contestant comes out and explains the show isn't entirely true. Frankly, I foresee NBC suing the pants off this girl for defamation. I genuinely think over the years, there will be more contestants coming out to speak the truth about NBC's highest rated show. To those who ultimately do come forward, I applaud you.

July Newsletter just around the corner...

One component of my July, 2010 PC Conditioning Newsletter will feature a Q&A on "Overrated Exercises." I'll break down 3 exercises I think are overrated. The above pic ("Bicep/Arm Curls") is one of them.

Terminology of Concussion Diagnoses

Researchers at McMaster University heard so many parents say the words "My Child Doesn't Have a Brain Injury, he just has a concussion," that they made it the title of a study they recently conducted. Found in the February, 2010 edition of the journal Pediatrics, the study revealed that children whose parents were told their son/daughter suffered a "concussion" spent less time in the hospital than those whose son/daughter were said to have suffered a "brain injury." The same children who suffered a concussion also went back to school sooner than those children who were diagnosed with traumatic brain injury (TBI).

Carol DeMatteo, the study's lead author and an occupational therapist at McMaster had the following to say: "Why don't we call it a brain injury? After all, that's what it is. We're finding that the term concussion is taken pretty lightly. Maybe we need to call it something different to make them take it seriously."

With the recent increase in focus in pro sports with concussions, I think the long-term terminology used may alter. As the study's author stated- and I agree- we may need to change how we label the injury to raise awareness and potentially increase/improve recovery time.

Scapular Retraction with Boston Celtics Strength Coach Bryan Doo

Scapular retraction is essentially the action of pulling back/squeezing your shoulder blades. So many people lack the ability to actively use their upper/mid back musculature due to limited range of motion caused by long-term static positions (i.e. sitting at a desk all day at work). Taking a few minutes several times throughout the day to practice retracting the shoulder blades has worked wonders with some of my clients.

Additionally, practicing this aforementioned retraction from a straight-arm hang position with various training modalities such as the TRX suspension system (see video above) is a great way to begin to neurologically "activate" the muscles in the mid back that assist in horizontal rowing (i.e. rhomboids and mid trapezius).

Prenatal Nutrition

I've worked with a number of prenatal clients over the years and have enjoyed it. Many women, unfortunately, are not aware of some of the basic nutrition guidelines. I've been looking for a solid resource and have recently found one. Cassandra Forsythe has a great article you should check out if you, or someone you know, is currently pregnant and looking for some good nutrition advice. Check out the article here: http://www.cassandraforsythe.com/blog/Pregnancy+Nutrition+Guidelines/

TV is Making You Fatter Than You Think

Not only is excess screen time making us more sedentary, thus increasingly overweight, but it can potentially make us even unhealthy. How so you ask? The Journal of the American Dietetic Association researchers taped 28 days of prime-time television as well as Saturday-morning programming on the four major broadcast networks. They identified 800 foods promoted in 3,000 ads and used a nutritional software program to analyze the content of the items, comparing the foods’ nutritional values with the government’s good guide pyramid and recommended daily intake values for various nutrients.

The results were pretty staggering. If Americans ate only foods advertised on TV, a new report says, they would consume 25 times the recommended amount of sugar and 20 times the amount of fat they need, but less than half the dairy, fiber, and fruits and vegetables.

Yet another reason to limit screen time.

Heat or Ice that Injury?

Several athletes over the years have asked me whether it's better to apply heat or ice to an injury? Honestly, it depends upon various factors, but often it depends on how long someone has been injured. Specifically, an acute injury should not be heated as this could disrupt the necessary inflammatory process. An acute injury injury responds better with ice, as this allows for decreased swelling and proper pain management. My best advice for a homemade ice pack is a bag of frozen peas as they really conform the ankle of various bodily sites (i.e. molding to the ankle joint in the pic above).

Injuries that are chronic in nature respond well to heat, particularly before activity as this helps loose the muscles and improve joint mobility. Personally, I use heat on my should before I play basketball and it works wonders. I pair the heat (Tiger Balm) with some range of motion exercises and I'm typically good to go.

The takeaway point: Ice for the first few (3-5) days and heat after. Heat before/Ice after activity. Train hard and stay safe, working around injuries- not through them.

Nutrition Handout for Athletes

Clients, athletes, friends, etc... often ask me what some good nutritional choices are as far as post-workout, breakfast, snacks, etc... goes. I came across a good PDF handout you are welcome to print and use a guide. Of course it could be tweaked based on an individual's needs/goals, but I think it's a decent guide to utilize.

Two of the tips I like in the guide are the following:

• Studies show that beginning to eat or drink your recovery meal or snack within 30 minutes after a hard workout or competition is ideal

• Increased blood flow to your working muscles post-exercise allows for rapid nutrient replacement

  
  

  Check out the full guide here: http://www.training-conditioning.com/recovery.pdf

Young Athletes' Injury Rate on the Rise

While athletics are often an important part of a child's life, they sometimes can become too important. One example of this could be a young athlete who "overspecializes." That is, he/she focuses on one sport year-round. The trouble with this is that the same movement patterns are being executed repetitiously to the point where essential muscle groups may be inadequately activated. This repetitious process could lead to "overuse injury," an end result too many young athletes are experiencing in today's society of parent-driven athletics. Sadly, some of the parents want the kids to play more than the kids want to play.

To read about this topic, check out the article from this week's Boston Globe located here: http://www.boston.com/news/science/articles/2010/06/01/young_athletes_injuries_on_the_rise/